WOD

Agate Pass CrossFit – Just Sweat Metcon (AMRAP – Rounds and Reps) Buy-in: 30 situps (abmat or GHD) 25 min AMRAP 500m row 10 Goblet squats 9 Box Jumps 8 Renegade Rows cash-out: 30 sit-ups (abmat or GHD)

Agate Pass CrossFit – CrossFit Warm-up Go Over Clean and Jerk Technique/Form WOD Metcon (Time) 4 Rounds 7 Clean and Jerks (155/105) or (185/135) 14 Toes to Bar 21 Box Jumps (24/20) Metcon Metcon (Distance) Rowing 5 Rounds: 1:00 on / 1:00 off Stretch and finish with some Mobility WORK!

Agate Pass CrossFit – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here

Agate Pass CrossFit – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Agate Pass CrossFit – CrossFit Warm-up Gymnastics 10-12 Minutes of Handstand Practice HANDSTAND PROGRESSIONS 1. Handstand Hold off Box 2. heightened Box Hold 3. Kick Up Practice 4. Hold against Wall (try taking heals off) 5. Freestanding Work 6. Walking Handstand WOD Metcon (AMRAP – Rounds and Reps) “APCF Bear Shit” 5 Rounds of 3

Agate Pass CrossFit – CrossFit Retesting WOD “Superfuzz” from 4/29 and 6/2 Weightlifting Overhead Squat (3-3-3-3-3) Metcon Metcon (AMRAP – Reps) AMRAP 5 Minutes: 10 Wall Ball 20/14 10 wall ball Russian Twists (both sides=1)20/14 1 Min Rest AMRAP 5 Minutes: 10 Pullups 10 Hand Release Pushups 1 min rest AMRAP 5 Minutes: 10 Thrusters

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups Metcon Metcon (Time) 5 Rounds 10 Back extensions on GHD 1 Rope climb or 2 RX+ 5 Burpees or 10 RX+ 10 Hang Power snatch 95/65 or 115/80

Agate Pass CrossFit – CrossFit Weightlifting 2 Front Squat + 1 jerk (10 Min. EMOM) WOD Metcon (4 Rounds for reps) 4 Rounds 1:00 Max GHD’s 1:00 Box Jumps (24/20) or 30+/24+ 1:00 Max KB Swings (53/35) or 70/53 1:00 Rest

Agate Pass CrossFit – CrossFit Warm-up Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Agate Pass CrossFit – CrossFit Thruster (Death By, starting at 5 reps 95/65) Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 – Row 500m Partner 2 – farmers carry to rack 10 pullups 10 KBHP farmers carry back 10 Goblet squat 10 box jumps *repeat until partner 1 is done*